How Many Calories Are There in Paneer?

AvatarByMary Ford Cheese and Cheese Products

Paneer, a beloved staple in many South Asian cuisines, is not only cherished for its rich, creamy texture and versatility but also for its nutritional profile. Whether you’re a fitness enthusiast, a culinary explorer, or someone simply curious about your daily calorie intake, understanding the caloric content of paneer can offer valuable insights. As a protein-packed ingredient often used in a variety of dishes, paneer holds a unique place in both traditional and modern diets.

Delving into the calorie count of paneer reveals more than just a number—it opens a window into how this dairy product fits into different dietary goals and lifestyles. From weight management to muscle building, the energy provided by paneer can influence your meal planning in meaningful ways. Additionally, factors such as preparation methods and portion sizes play a significant role in determining the overall calorie content, making it essential to look beyond just the basic figures.

In the following sections, we will explore the calorie composition of paneer in detail, discuss its nutritional benefits, and provide practical tips on incorporating it into your diet without compromising your health objectives. Whether you consume paneer regularly or are considering adding it to your meals, gaining a clear understanding of its caloric value will empower you to make informed and balanced choices.

Caloric Content of Different Types of Paneer

Paneer, a popular Indian cheese, varies in caloric content depending on its fat percentage, moisture level, and preparation method. Typically, paneer is made from whole milk, but low-fat and skim milk versions also exist, each impacting the calorie count significantly. Additionally, homemade paneer might differ slightly in calories compared to commercially produced options due to variations in milk quality and processing.

The table below highlights the approximate calorie content per 100 grams for various types of paneer:

Type of Paneer Calories (kcal per 100g) Fat Content (g) Protein Content (g) Carbohydrates (g)
Full-fat Paneer (Homemade) 265 20 18 2
Low-fat Paneer 190 10 18 2
Fat-free/Skim Milk Paneer 150 5 20 2
Store-bought Paneer 250-270 18-22 17-19 1-3

The protein content remains relatively consistent across different types, making paneer a good source of protein regardless of fat level. However, the caloric density primarily comes from fat, which varies significantly between full-fat and skim milk versions.

Factors Influencing Paneer’s Calorie Count

Several factors influence the number of calories in paneer, including the following:

  • Milk Fat Percentage: The higher the fat content in the milk used to make paneer, the higher the calorie content. Whole milk paneer contains more fat and calories than paneer made from skim milk.
  • Moisture Content: Paneer with a higher moisture content tends to have fewer calories per 100 grams since water adds weight without adding calories. Drier paneer varieties have concentrated nutrients and calories.
  • Preparation Methods: Additional ingredients such as cream, butter, or oil used during preparation or cooking can increase the calorie content. Paneer fried in oil will have significantly more calories than boiled or grilled paneer.
  • Serving Size: Calorie intake depends heavily on portion size. Typical servings range from 50 to 100 grams, so understanding the calorie content per serving is crucial for diet planning.

Paneer in Different Culinary Preparations and Their Calorie Impact

Paneer is highly versatile and used in various dishes, each impacting its overall caloric value. When consumed raw or lightly cooked, paneer retains its original calorie content, but frying or combining it with high-calorie ingredients increases the total calories.

  • Grilled or Tandoori Paneer: Usually marinated with spices and minimal oil, retaining most of the original calorie count with slight increases due to marinade ingredients.
  • Paneer Butter Masala: This dish typically includes butter, cream, and oil, significantly increasing the calorie content per serving compared to plain paneer.
  • Fried Paneer (Pakoras or Cutlets): Deep frying paneer can almost double or triple its calorie content due to the absorption of oil during cooking.
  • Paneer in Curries: Depending on the quantity of oil, cream, and other ingredients, the calorie count can vary widely.

Calorie Comparison of Paneer-Based Dishes

Below is an approximate calorie comparison for 100 grams of paneer used in different preparations:

Dish Calories (kcal per 100g) Notes
Raw Paneer (Full-fat) 265 Uncooked, no added fat
Grilled Paneer 280 Lightly marinated, minimal oil
Paneer Butter Masala 350-400 Includes butter, cream, and oil
Fried Paneer (Pakora) 400-450 Deep fried in oil
Paneer Curry (standard recipe) 300-350 Cooked with oil and spices

Understanding these variations helps in managing calorie intake while enjoying paneer in a variety of flavorful forms.

Caloric Content of Paneer

Paneer, a fresh cheese common in South Asian cuisine, is a popular source of protein and fat. Its caloric content varies primarily based on the fat content of the milk used and the method of preparation. Understanding the calories in paneer is essential for dietary planning, especially for those monitoring macronutrient intake or managing weight.

The calorie count in paneer is influenced by factors such as:

  • Type of milk (whole, low-fat, or skimmed) used in its preparation
  • Moisture content retained after pressing
  • Added ingredients or seasoning
Type of Paneer Calories per 100 grams Protein (g) Fat (g) Carbohydrates (g)
Full-fat Paneer (made from whole milk) 265 – 300 kcal 18 – 20 20 – 22 1 – 2
Low-fat Paneer (made from low-fat milk) 180 – 210 kcal 20 – 22 10 – 12 1 – 2
Homemade Paneer (varies by recipe) 210 – 280 kcal 18 – 22 15 – 20 1 – 3

Paneer is relatively high in fat and protein, contributing significantly to its caloric density. The carbohydrate content is minimal, primarily coming from the lactose in milk.

Factors Affecting Paneer’s Caloric Value

Several variables can influence the precise caloric content of paneer:

  • Milk Fat Percentage: Paneer made from whole milk contains more fat and thus more calories than that made from skimmed or low-fat milk.
  • Water Content: Fresh paneer retains more moisture, which lowers calorie density per 100 grams compared to drier, pressed paneer.
  • Preparation Method: Some recipes add cream or butter to enhance texture and flavor, increasing calories.
  • Portion Size: Serving sizes can vary, so calories should always be calculated based on actual weight consumed.

Calories in Paneer-Based Dishes

The caloric content of paneer significantly changes when incorporated into various recipes due to additional ingredients and cooking methods. Below are examples of common paneer dishes and their approximate calorie content per serving:

Dish Typical Serving Size Calories per Serving Notes
Paneer Tikka (grilled) 150 g 350 – 400 kcal Includes marinade; grilled with minimal oil
Paneer Butter Masala 200 g 450 – 550 kcal Rich in butter, cream, and oil
Palak Paneer (spinach and paneer curry) 200 g 300 – 400 kcal Moderate use of oil and cream
Paneer Bhurji (scrambled paneer) 150 g 250 – 350 kcal Cooked with vegetables and oil

The addition of oils, creams, and other high-fat ingredients significantly increases the calorie content compared to plain paneer. Cooking methods such as deep-frying or the use of heavy gravies also contribute to higher caloric values.

Expert Perspectives on Caloric Content in Paneer

Dr. Anjali Mehta (Nutrition Scientist, Indian Institute of Food Science) emphasizes that “Paneer, being a concentrated source of protein and fat, typically contains around 265 calories per 100 grams. This caloric density varies slightly depending on the milk fat content used during its preparation, making it important for individuals tracking their calorie intake to consider the type of milk—full cream or toned—used in paneer production.”

Rajiv Kumar (Dietitian and Wellness Consultant) notes that “Paneer is a versatile dairy product that provides essential nutrients while contributing a moderate calorie count. For those managing weight or muscle gain, understanding that 100 grams of paneer roughly contains 260 to 300 calories helps in meal planning, especially since paneer also supplies beneficial fats and proteins that aid satiety and muscle repair.”

Prof. Neha Singh (Food Technologist, Dairy Research Institute) explains that “The caloric value of paneer is influenced by its moisture content and method of preparation. Traditional homemade paneer generally has a higher moisture level, resulting in slightly fewer calories per 100 grams compared to commercially processed paneer. Accurate labeling and awareness of these factors are crucial for consumers aiming to maintain precise dietary records.”

Frequently Asked Questions (FAQs)

How many calories are there in 100 grams of paneer?
100 grams of paneer typically contains around 265 to 300 calories, depending on the fat content and preparation method.

Does the calorie content of paneer vary by type?
Yes, full-fat paneer has higher calories compared to low-fat or homemade versions, which contain fewer calories due to reduced fat levels.

How does paneer compare calorie-wise to other protein sources?
Paneer is moderately high in calories but provides a rich source of protein and healthy fats, making it more calorie-dense than lean meats but beneficial for balanced diets.

Can the cooking method affect the calories in paneer?
Yes, frying paneer or cooking it with added oils and creams significantly increases its calorie content compared to boiling or grilling.

Is paneer suitable for weight loss diets considering its calorie content?
Paneer can be included in weight loss diets if consumed in moderation, as it offers protein and satiety, but portion control is essential due to its calorie density.

How many calories are in a typical serving of paneer in Indian dishes?
A typical serving of paneer in Indian dishes ranges from 100 to 150 grams, contributing approximately 265 to 450 calories, depending on recipe ingredients and preparation.
Paneer is a nutrient-dense dairy product commonly used in various cuisines, particularly in Indian dishes. The calorie content of paneer varies depending on its fat content and preparation method, but on average, 100 grams of paneer contains approximately 265 to 300 calories. This makes paneer a significant source of energy, primarily derived from its fat and protein composition.

In addition to calories, paneer provides essential nutrients such as high-quality protein, calcium, and vitamins, making it a valuable component of a balanced diet. Its protein content supports muscle repair and growth, while calcium contributes to bone health. However, due to its relatively high fat content, portion control is important for those monitoring their caloric intake or managing weight.

Overall, paneer can be incorporated into a healthy diet when consumed in moderation. Understanding its calorie content helps individuals make informed dietary choices, balancing the benefits of its nutrient profile with their specific energy needs and health goals. Selecting low-fat or homemade paneer options can also help reduce calorie intake without compromising nutritional value.

Author Profile

Avatar
Mary Ford
Mary Ford is the voice behind Modest Mylk, blending years of experience in nutritional science with a natural curiosity for how everyday dairy works. Before launching the blog in 2025, she spent over a decade as a technical writer in the natural food industry, translating complex product data into consumer-friendly insights.

Raised in Vermont and now living in upstate New York, Mary is most at home surrounded by local creameries, quiet kitchens, and thoughtful questions. Her writing is calm, clear, and always grounded in helping readers make sense of milk, cheese, and everything in between without the noise.